D-Man

This afternoon ran a really quick 6.5 miles down around Collett Park and back in 41:18.  Had 20:42 half way and headed back into a pretty strong headwind on the way back.  That's what happens when it gets up to 44 degrees!  Last mile in 6:17.  Achilles was really tight this morning but felt better as the day went.  Was a little tender the first few minutes but didn't feel it the rest of the way.  Really wanted to run the Ground Hog 7 race today.  Can't really "train" or race until I can get this Achilles under control.  May start doing the Octane again this week if the Achilles will allow for it.

Ran a really tough 3.5 miles tonight in town from WW Middle School through Deming Park and back.  Really dragged butt the first 2 miles around 8:00 pace before being able to drop down to 6:40 pace.  Achilles was an issue tonight.  I wanted to try to run 6 miles tonight.  Might have to take tomorrow off...  Sucks.

Today during lunch did a record 5.82 miles on the Octane in 30 minutes.  Really pushed hard.  Previous record at Level 5 was 5.62 miles.  Achilles didn't bother me but did have some brief irritation shortly after that went away. 

Ran a pretty good 3.1 miles tonight in 21:26.  Ran up through Howard subdivision and back.  Was going to take tonight off, but just had to get out and run even though it was -1 degree!!!  Course was just a tad short tonight as part of Howard sub was still a sheet of ice.  It was pretty neat tonight.  The wind finally died down, and even though the moon is only half full, it was bright out reflecting off the snow.  Started out the first half mile around 8:20 pace, then dropped down to 6:50 pace before running the last mile in 6:04.  Legs felt pretty good.  Didn't have any heel pain at all.  Today during lunch, did 30 minutes on the Octane at what seemed like an effortless 5.11 miles.  My calfs are actually a little sore from doing the Octane so hard yesterday.

Tonight did about a 5 minute warmup on the Octane.  Had a little bit of Achilles tightness and pain.  Rubbed it out.  Did a little more on the Octane.  Then went out and ran a really strong 6.5 miles in 40:44!  Went out into the wind from home through Collett Park and back.  Ran 19:44 for the last 3.25 miles w/ the last mile in 5:55.  Felt absolutely great even though it was cold.  Warmer than it had been, 24.  Achilles didn't bother me at all until about the last 3/4 mile where it felt a little tight.  Throat is a little raw from breathing so hard with the cold air.

Ran a pretty good 8 miles w/ Jacki from Meadows through Deming, Woodridge, etc. and back.  Achilles was a little tight at times, but held up pretty well.  Will have to see how it feels in the morning.  Legs are twitching.  It's been over 4 weeks since I've run that far.  Temp really warmed up 44 when we started, 38 once the sun went down.

Today, ran 30 minutes of 3-2-1 w/ Jacki after 2.5 mile warmup.  Temp really warm, 58 and windy and humid.  Achilles felt pretty good.  It's a little tight this evening.  Probably going to run 6 tomorrow depending on how it feels.  Totaled 8 miles for the day.

Tonight ran an excellent 8.6 miles tonight in near course record in town in 53:54!  Legs really burned the first mile from yesterday's workout, yet still went through in 6:31.  Then dropped down to sub 6:20 pace and went through half way in 27:40.  Picked up down to 6:00 pace but could only hold that for 1.5 miles, went back up to 6:20 pace w/ last mile in 6:02.  Felt totally awesome today, temp was warm, 48 so it was just T-Shirt and shorts.  Achilles was a little tight about 40 minutes in, but felt better after just a few minutes.  Watching the Boston indoor games before I went out really helped.

Today ran a pretty decent 8.5 mile recovery run 1:02:39.  Averaged about 7:25 pace overall.  Started out around 7:40 ish and finished second half around 7:15 pace.  Legs were pretty sore from the last two days.  The Achilles was a little tender at points, especially after having to run on my toes through the mud out by the Rose-Hulman baseball fields.  Temp was really warm 64 and windy.  I may try to hit the track this week if the Achilles continues to improve.  I've got some races coming up that I'd like to hit.

Ran a really tough 8 miles tonight from WW Middle School through Deming Park, Woodridge, Lawrin, etc.  Really struggled as I felt really crappy all afternoon.  I wanted to try to hit the track tonight because tomorrow we're supposed to have 30-50 mph winds...  S'well.  Can't complain too much as I'm trying to get the miles built back up.  Did hit it in 58:39 w/ the last mile in 6:53.  No trouble with Achilles tonight.

Did not run tonight.  Weather got really crappy outside. 30 mph winds w/ gusts to 60 mph and rain.  Tried to do 60 minutes on the Octane at home and only made it 30 minutes.  I am totally spent from the last few days trying to build the mileage back up.  Will still try to hit the track tomorrow or do something along those lines.

Ran a really tough 4 miles in 29:50.  Really struggled and felt really crappy.  Hardly got any sleep last night as I was up until 2 with work.  Had dental appointment today, got pulled over on the way.  After dentist, had really bad headache.  Took about a half hour nap during lunch but ended up feeling worse.  I went to WW Middle School track with the intention of doing some pace 800s.  Everything felt bad and achilles was tender on and off (more radiated in lower calf actually).  Temp wasn't too bad, 48 w/ 15 mph W breeze.  Feel like I'm at square one.  

Ran a pretty good 7.5 miles w/ Jacki from Meadows through Deming Woodridge, etc. and back in 55:00.  Felt much better than yesterday, not great, but tons better.  Warm 43.  Had some left ankle tightness still.  

Ran same course as yesterday with Jacki, 7.5 miles in 3 seconds under yesterday's time, 54:57.  Still feeling better.  No issues with Achilles.  Temp cooled down a bit to 34 but still tolerable.  May try to go long tomorrow.  We'll see.

Ran a pretty good 12 miles w/ Jacki at Hawthorn Park, through Rose-Hulman, Deming Park, Woodridge, and back. Felt pretty good. Had to stretch Achilles a couple of times. Didn't really bother me, but still definitely not gone yet. Temp warmer and sunny 35.

Ran a pretty decent 8 miles with Jack about 7:30 pace the whole way.  Felt pretty good.  Legs a little sore but not too bad.  Achilles was tender for a few minutes and left knee hurt a little on and off.  Temp a cold 35 degrees.  Going to try to do a workout with Jeff tomorrow.

Ran a pretty good workout with Jeff tonight.  Ran from Twiggs to Rose-Hulman track.  Then ran 1 mile in 5:44 (85.22,86.70,86.63,86.38).  Took 5 min. rest, then ran a 1.5 mile loop inside campus at 5:40 pace (not quite 1.5 miles).  Another 5 min rest, then another mile repeat on the track in 5:44 (84.08,87.83,87.34,85.31).  Really struggled on the last one.  Cool 38 and 20 mph SSW wind, holding off the rain.  Ran an easy 1.25 miles back to Twiggs from Rose.  Really feel good about this workout especially since I haven't done any real speedwork in a long time.  Achilles bothered me just a little on the drive home.  Throat is pretty raw from breathing the cold air so hard.  Pondering running 5 mile race in Indy this weekend to get one under my belt before the 10 miler on the 28th.  Good workout for this point in the spring road racing season.

Ran a pretty good 8 miles tonight in a windy light sprinkle.  Made it pretty cold even though it was 38 degrees.  Ran the first mile in 7:33, then hit right at 7 minute pace the rest of the way with the last 1.5 miles at 6:50 pace.  Legs were a little tired from last night.  Did 15 minutes on the Octane during lunch today to loosen up.

Ran a pretty solid 7 miles with Jacki and David from ISU tonight.  Legs felt pretty good.  It was kinda chilly, 22 but tolerable.  Hamstrings were sore today.  Going to run the Polar Bear Run 5 miler in Indianapolis on Saturday.

Ran just 2 miles tonight in 13:38.  Had a really rough day at work today to cap off a really rough week.  I've been called in the middle of the night every night this week and am averaging about 5 hours a night of sleep for the week.  Hopefully it won't carry over into tomorrow's race.  Tonight, I didn't feel all that great, but I was so disgusted with work and disgusted that I couldn't run with my training buddies tonight.  Just really worn out.  Hamstrings are still a little sore from Tuesday, but just training right through these couple of next races.

Today ran the Polar Bear Run 5 Miler in Indy.  Ran really well, 29:56 for 27th overall.  Totally happy with this performance.  First race since the Marathon in December.  Achilles didn't bother me at all and hasn't bothered me after the race.  It was a warm 37 and breezy morning for the race as the snow and ice held off for a couple of hours.  Really tough running as I'm not race sharp at all.  Don't know how accurate the mile markers are, although the overall length was.  Mile splits:

1) 5:41 

2) 12:02 (6:21)  Fell off big time.  Into the wind and not feeling so hot.

3) 18:24 (6:22)  Seems like the last two miles might be long at this point.

4) 24:00 (5:36)  OK, we're going down hill with a pretty decent tail wind, so this might be accurate I'm thinking.

5) 29:56 (5:56) Pace was all over the place as I went back and forth with this one tall guy.  By this time I could here Lucie Mays behind me and I'm trying to hold her off, but once again, like in the Indy Mini, she out kicks me in the last 100m. 

10 Miler next week!!!

Ran a pretty good 12 miles w/ Jacki around Hawthorn Park, Rose-Hulman, through Woodridge through Deming Park and back.  Total time 1:32:56.  Legs a little tire from yesterday's race.  Achilles was a little tender from running in the snow and mud. Temp really cold 28 and breezy.

Ran a pretty decent 8.5 mile recovery run from the Y down Ohio St. through Deming Park and back in 1:01:39.  Average 7:20 pace most of the way with a couple miles down around 6:55 pace.  Had slight pain in right foot on the outside in the last half mile.  Temp cool 31 but tolerable.  Supposed to warm up this week.  Really want to try to do a track workout tomorrow.  Don't know if I'm recovered enough, but I'm looking at 8-10x800m on the track.  We'll see.  Did an easy 15 minutes on the Octane during lunch to loosen up.

Tonight, ran 10x800m w/ 400m jog recovery on the track w/ Aaron and Mike in pretty good times.  Aaron and Mike ran the first 6 with me, so it was tough to hold on to the last four, especially the last one.  Ran 2.25 mile warmup and 3.5 mile cooldown.  Temp warm 41 when we started, 34 once the sun went down.  Had a stiff 12 mph S breeze to deal with.  Times pretty decent (2:53,2:47,2:47,2:50,2:47,2:50,2:53,2:49,2:53,2:58!).  Really tough workout, but made it all the way through.

Ran a recovery 8.5 miles same course as Monday from the Y through Deming Park and back in 1:01:35.  Hit 7:20 pace pretty much the whole way.  Really warm 57 and a little breezy.  Legs really sore from yesterday's workout.  Also did 30 minutes easy on the Octane during lunch today.

Ran a really tough 2 miles tonight in town.  Temp really warm 58 and humid and windy.  Legs are completely dead.  Turned around at 1 mile and headed back.  Time for 2 miles was 15:57.  Did 30 minutes easy on the Octane during lunch.  Last 5 days really caught up to me today.

Ran the George Rogers Clark Trace Run for the first time in 3 years.  It's the 7th year I've run it.  Today, ran it in a pretty good 1:02:21.  Today's focus was going to be mental toughness.  Going into the race, I knew that we would have the tail wind for the first 5 miles, then once we looped back around, we would have 5 miles into a steady 16 mph NNE headwind.  Course was pretty flat except for a small climb right before 2 miles.  Pretty happy with this race as my 5 mile split was just a little bit slower than last week's 5 mile race.  Could've easily gone a half marathon today.  Probably would have hit right at 1:22:00.  Not too bad w/ the conditions.  I went back and forth with this one guy from miles 6-9 as we picked off 3 runners, and then at 9 miles, I was done and he picked off one more.  Used my Garmin for the race and the mile markers were pretty much dead on.

1) 5:43

2) 11:57 (6:14)

3) 18:04 (6:07)

4) 24:09 (6:05)

5) 30:11 (6:02)

6) 36:28 (6:17)

7) 42:56 (6:28)

8) 49:17 (6:21)

9) 55:43 (6:26)

10) 1:02:17 (6:33)

F) 1:02:21.